Seasoned moroccan cod with Chickpeas
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
600g Cod or other firm white fish1 medium onion, peeled and chopped2 medium potatoes, peeled and cut in to chunks1 400g tin of chickpeas(garbanzo beans), drained200g tinned chopped tomatoes1 tsp dried sage1 tsp dried thymefew dried bay leaves3 tsp ras el hanout (moroccan spice mix)1 knorr fish/chicken/veg stock cube dissolved in 150ml boiling water1/4 tsp sea salt1 tsp fresh ground black pepper
Lay fish on a plate in a single layer and sprinkle with the salt, cover in cling film and place in the fridge for at least an hour.
Heat a large pan on med heat, spray with low-cal oil, add chopped onions and gently fry for 3-4 minutes till soft but not coloured.
Add the herbs and mix well. Add the stock, chickpeas and potato, bring to the boil and then simmer for 15 minutes.
Add chopped tomatoes, ras el hanout and stir well. Cook for another 10 minutes till sauce has thickend slightly.
Remove cod from the fridge uncover and lay pieces on top of the sauce. Cook on a gentle simmer for 10-15 minutes until the cod begins to flake easliy when moved.
Serve with 1/2 cup cooked brown rice per person or a large side salad.
Number of Servings: 4
Recipe submitted by SparkPeople user MRSKELBO2BE.
Heat a large pan on med heat, spray with low-cal oil, add chopped onions and gently fry for 3-4 minutes till soft but not coloured.
Add the herbs and mix well. Add the stock, chickpeas and potato, bring to the boil and then simmer for 15 minutes.
Add chopped tomatoes, ras el hanout and stir well. Cook for another 10 minutes till sauce has thickend slightly.
Remove cod from the fridge uncover and lay pieces on top of the sauce. Cook on a gentle simmer for 10-15 minutes until the cod begins to flake easliy when moved.
Serve with 1/2 cup cooked brown rice per person or a large side salad.
Number of Servings: 4
Recipe submitted by SparkPeople user MRSKELBO2BE.
Nutritional Info Amount Per Serving
- Calories: 397.5
- Total Fat: 2.8 g
- Cholesterol: 82.5 mg
- Sodium: 628.9 mg
- Total Carbs: 49.8 g
- Dietary Fiber: 8.7 g
- Protein: 19.9 g
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